Wednesday, 20 July 2011

11 Painless Ways to Lose Weight for Women

Painless weight loss? If you're desperately trying to squeeze in workouts and avoid your favorite high-calorie treats, it can seem like there's nothing pain-free about it.
Yet while eating healthier and slipping in exercise does take some work, it really doesn't have to require heroic effort. Making just a few simple lifestyle changes can pack a big weight loss punch over time.

1. Add, Don't Subtract

Forget diet denial: Try adding foods to your diet instead of subtracting them.
Add in healthy goodies you really love, like deep-red cherries, juicy grapes, or crunchy snow peas. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces.
"Adding in really works, taking away never does," says registered dietitian David Grotto, RD, LDN, author of 101 Optimal Life Foods, but do remember to keep an eye on overall calories. And don't forget to add in something physical, too, whether it's doing a few dance moves before dinner, shooting hoops, or taking a quick stroll.

2. Forget About Working Out

If the word "exercise" inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out.
"There's some truth to that," Grotto tells WebMD, and once you start your not-calling-it-exercise plan, Grotto says you'll discover "the way good health feels knocks down the roadblocks that were preventing you from exercising in the first place."
So burn calories and invigorate muscles by beachcombing, riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing the dog around the yard, or even enjoying great sex. After all, a rose by any other name ...

3. Go Walking

Walking when the weather's nice is a super-easy way to keep fit, says Diane Virginias, a certified nursing assistant from New York. "I enjoy the seasons," she says, adding that even when she's short on time she'll go out for a few minutes. "Even a five minute walk is a five minute walk."
No sidewalks in your neighborhood? Try these tips for slipping in more steps:
  • Trade your power mower for a push version.
  • Park your car at the back of the lot.
  • Get out of the office building and enjoy walking meetings.
  • Sweep the drive or rake the leaves instead of using a leaf-blower.
  • Get off the bus a few stops earlier.
  • Hike the mall, being sure to hit all the levels.
  • Take the stairs every chance you get.
  • Sign up for charity walks.
  • Crank the music and get your heart rate up the next time you mop or vacuum.
It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt.

4. Lighten the Foods You Already Love

One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese, and when you garnish low-fat ice cream with your favorite toppers, who notices those missing calories?
And while you're trimming fat calories, keep an eye on boosting fiber, suggests registered dietitian Elaine Magee, RD, MPH, author of Tell Me What to Eat If I Suffer From Heart Disease and Food Synergy.
Fiber helps you feel satisfied longer, so while you lighten family favorites, you can easily amp up the fiber by adding a cup of whole wheat flour to your pizza dough, or toss a handful of red bell peppers on the pie.
Don't forget to lighten the drinks going with that meal. Try switching from high-calorie favorites to diet soda or light beer, or maybe add a spritz of seltzer to your wine.
Hate low-cal drinks? Mix your preferred drinks with a splash of the low-cal option, then increase the ratio as your taste buds adjust. And don't forget to keep pouring that ultimate beverage, says Magee: water!

5. Because Hydration Helps -- Really!

Down some water before a meal and you won't feel so famished, says David Anthony, an information technology consultant from Atlanta. "Drinking a glass of water before a meal helps me watch what I eat. … I don't just hog everything, since I'm not so hungry."
Magee, who also writes the "Healthy Recipe Doctor" blog for WebMD, adds that for the compulsive snacker it's a great idea to keep no-calorie beverages at hand "as a way to keep your mouth busy and less likely to snack on junk food."
Going to a party? Grab a low-cal drink in one hand and keep it there. Not only does it make it harder to graze the buffet, but you'll also be less tempted to sip endless cocktails, too.
Finally, keeping your body refreshed with plenty of water may also help your workout, says Anthony. Staying hydrated means "I can exercise more, and longer, than if I don't drink water."

6. Share and Share Alike

With the massive meals served at so many American restaurants, it's easy to go Dutch -- with the dinner plate.
"When we go out, I often share a meal with my wife," Anthony tells WebMD. "We've been known to split a dessert, even a pint of beer. That way, we don't feel stuffed, and we save some money."
You can share more than just a meal out. Why not double up on a bicycle built for two? Go halves on the cost of a personal trainer? Maybe split a gym membership?
"When you're trying to eat better or get more exercise, you can be more successful if you do it with a partner or group," says Grotto. "The community, the partnership, whether online or in person, it really helps."
Twice the motivation, without twice the effort -- a steal of a deal.

7. Tune In, Tone Up

The American Heart Association knows what we love: television. And they also know we need to get more exercise. So why not combine the two, they ask?
Try dancing to the music when you tune into your favorite music show, or practice some stress-relieving cardio boxing when your least favorite reality contestant is on camera.
During commercials pedal your stationery bike, walk the treadmill, or slip in a little strength training doing bicep curls with cans of your favorite fizzy beverage as weights. Or get inspired to really focus: Put in a high-energy exercise DVD and get motivated by the pros onscreen.
It doesn't matter exactly what you do, so long as you're up and active. Aim for at least 15 minutes, says the AHA. But who knows? If you get really engrossed, you just might outlast the last survivor.

8. Size Matters

Eating less without feeling denied is as close as your dinnerware.
That's because while a small portion served on a large plate can leave you craving more, a smaller plate gives the visual signal that you already have more.
"People go by physical cues," when they eat, Grotto tells WebMD. We know we've had enough because we see the bottom of our bowl or plate. "A smaller plate full of food just feels more satisfying than a large plate with that same amount of food on it."
And don't forget smaller bowls, cups, and spoons. For example, try savoring a bowl of ice cream with a baby spoon. Not only does the pleasure last longer, but your body has time to register the food you've eaten.

9. Get Involved, or at Least Get to the Table

When your weight loss efforts lead to boredom or too much self-focus, get occupied with something else. "I eat more if I'm bored," says Virginias, "especially if I'm eating in front of the TV."
So take a break from the siren-call of the tube, and get occupied with things that have nothing to do with food.
For some, that might mean becoming involved with local politics, discovering yoga, or enjoying painting. Or maybe you want to help a child with a science project, repaint the bedroom, or take a class. The key: Have a life outside of weight loss.
Already busy enough? Then at least eat your meals at the table. "The TV is distracting, and I'm just not conscious of eating," Virginias tells WebMD. "Once I'm at the table, with a place setting, I'm much more aware of what I'm eating."

10. Lose It Today, Keep It Off Tomorrow

Finally, be patient. While cultivating that virtue isn't exactly painless, it may help to know that keeping weight off generally gets easier over time.
That's the result of a study published in Obesity Research, where researchers found that for people who had lost at least 30 pounds -- and kept it off for at least two years -- maintaining that weight loss required less effort as time went on.
So if you crave the results reported by successful "losers" like these -- improved self-confidence, a boost in mood, and better health -- cultivate patience. You may find your way to sweet (and nearly painless) weight loss success.

11. Bonus Tips

If 10 tips for painless weight loss (or maintenance) aren't enough, how about trying some of these ideas from WebMD's weight loss community members?
  • Eat at the same times every day (including snacks). Sure you can't do this all the time, but some people find that knowing when to expect their next meal or snack makes them a lot less likely to graze. Our body appreciates rhythms, from seasons to tides, so why not give it what it craves?
  • Make only one meal. Instead of making something high-cal for the family and low-cal for yourself, get everyone on the same healthy-eating page. Weight loss and maintenance is easier when everyone's eating the same thing -- and you're not tempted to taste someone else's calorie-dense food.
  • Remember that little things add up. So keep eating a little fruit here, some veggies there, continue grabbing 10 minute walks between meetings. Weight loss is a journey guided by your unique needs, so hook into what works for you -- and do it!

Tuesday, 19 July 2011

3 Ways Of Measuring Body fat

1. Underwater Weighing:

Underwater weighing is the most accurate method for determining your percent body fat, but it's the least practical because it's done with sophisticated equipment at university research facilities. This method is based on the premise that fat floats - think of how oil rises to the top in a bottle of salad dressing. Therefore, by submerging a body in a tub of water, you can determine how much of it is lean and how much is not.

You sit in a large tank or tub full of water in a special chair with a weight belt around your waist. A trained technician then submerges you beneath the surface of the water as you force all the air out of your lungs. You must remain underwater for about 10 seconds so that the technician can record your weight. The technician repeats this procedure eight to ten times in order to determine an average.

The technician measures your body's volume by computing the difference between your body's weight measured in air and its weight underwater. The technician then calculates your body density by dividing your body mass by the volume of the water that it displaces, minus any air left in your lungs. After computing density, the technician uses another formula to determine your percent body fat.

2. Skin fold thickness:

Measuring skin-fold thickness (the amount of fat just under the skin) is a simpler method for determining percent body fat. When done by an experienced person, it is a very accurate predictor of total body fat. However, this method can yield inaccurate results if not done by a skilled practitioner or if performed on an older person or on someone who is severely overweight. Given that the results can vary greatly depending on the practitioner, you should view the results skeptically.

A person trained in skin-fold measuring, such as a doctor, dietitian, or health club staffer, measures your skin-fold thickness by using skin-fold calipers at the upper arm, upper back, lower back, stomach, and upper thigh. The technician takes two sets of measurements and obtains an average at each site. Then he or she converts the millimeters that the calipers measure and places those numbers in a formula to arrive at the percent body fat of your entire body.

3. Bioelectrical impedance:

Bioelectrical impedance is another relatively simple method for determining percent body fat, but it can produce inaccurate results if a person is dehydrated, over hydrated, severely overweight, or older with little muscle mass.

A trained technician takes readings from a machine that delivers a harmless amount of electrical current through your body to estimate total body water, which reflects the amount of muscle or lean tissue you have. (Muscle contains water, and fat contains very little water.) The technician then determines the amount of body fat you have between your body weight and your lean tissue.

3 Ways To Ward Off Food Cravings

Food cravings aren't all in your mind. You crave foods because your body "remembers" the physiological effect the food had when you consumed it in the past. In fact, research has shown that the foods we perceive as enjoyable or rewarding actually activate the same "reward pathways" in the brain that are triggered by certain drugs of abuse, like cocaine. When you experience a "food flash," you are really experiencing a milder form of the drug cravings that afflict recovering addicts.

That's why the smell of food is often all it takes to get you feeling all "cravey" and distracted. Haven't you on occasion walked past a bakery or entered a friend's kitchen and suddenly the aroma of delicious foods hits you, leaving you tempted? Face it, the smell of food can make you feel hungry as much as the sight of food can. That's a biological fact we're stuck with. The solution is to remind yourself, "That's the aroma of fat cells I don't need."

Luckily, there are other things besides drugs, food, and smells that can activate the reward pathways of your brain. In fact, you can start many of the same internal reactions through exercise, meditation, and believe it or not, laughter.

Exercise, even moderate exercise, can serve as a tremendous anti-anxiety agent. Research has proven that people who exercise have an enhanced sense of control over their bodies and their lives. Even better, the most recent research indicates that you don't have to workout to the point of exhaustion. The old proviso of at least thirty minutes of exercise three times a week is being modified shorter bouts of exercise are just as effective. That means a little bit of physical activity for merely ten minutes at a stretch a few times a day is just as effective as the traditional thirty minute routine. It would seem as if this new research was tailor-made to fit the time needed to overcome the average craving.

Whether it is Transcendental or any other kind of meditation, it has been shown to induce a biological state that is the exact opposite of that of stress. Meditation is food for your soul. It satiates the hunger that is not satisfied by food alone. And when your soul is fed, you have less need to overeat. When you directly experience the fullness of life, then you have less need to attempt to fill the void with food.
Chill Out:

Don't take yourself and your weight-loss efforts so seriously that you become grim about it. Laughter lifts depression, soothes anger, and relieves anxiety. Many of my clients keep on hand a videotape of a favorite old comedy or sitcom episode, something that just makes them laugh out loud. You can't laugh and eat at the same time. Humor kills food cravings.

Exercise, meditation, and laughter are three nonfood alternatives that are not only healthy and fun, they give you the scientific edge. With these three substitutions you are not only protecting yourself from the craving, you are changing the underlying chemistry that leads to craving, preventing later attacks.

15 Daily Fat-Fighting Tips

  1. De-automate your housework and make your body work harder. Wash dishes, mix batters and open cans by hand, and hang your wash on the line instead of using a dryer.
  2. Use whipped or softened butter or margarine. You'll spread the flavor around using a lot less than if it were hard and you had to scrape it on.
  3. Learn that it's okay to say an assertive "No, thank you" when other people offer you food.
  4. Hold a conference and explain your weight-loss wish to family, friends or doughnut-bearing co-workers. Ask them to understand if you turn down their dinners or candy.
  5. Go out dancing, miniature golfing, bowling - anything active - if you normally sit around and play bridge or watch television. The most calories you can burn in an hour playing cards is 95, but waltzing can whisk away 195 to 305 for every hour on the floor, and an hour of square dancing can stomp away 330 to 510 calories.
  6. Drink no-calorie sparkling waters when you're out, instead of alcoholic beverages.
  7. Set a realistic goal for yourself. "Take it one day at a time and don't punish yourself for slipping," says Suzann Johnson, a registered nutritionist with Weight Watchers International. "You'll be more successful if you remember to be your own best friend."
  8. Exercise during television commercials. Those 3-minute spurts will keep you out of the kitchen.
  9. Use good plate psychology. Don't use place settings with intense colors such as violet, lime green, bright yellow or bright blue; they're thought to stimulate the appetite. The same goes for primitive-looking pewter and wooden plates. Instead, appease your appetite with elegant place settings in darker colors. Choose plates with broad decorative borders and a slightly "bowled" design. You can fit less food in them.
  10. Eat only at scheduled times in scheduled places and leave the table as soon as you're finished eating, instead of lingering over the last bites.
  11. Ask for smaller portions and don't eat everything on your plate (unless you're having steamed vegetables and fish, or an equally good-for-you meal).
  12. Remove food stashed in inappropriate places - get the candy bars out of your desk drawer and remove the nut bowl from the coffee table.
  13. Chew each bite of food at least ten times to really taste it and to make yourself eat more slowly.
  14. Don't skip meals. You'll only overeat later.
  15. Invite your spouse or house mate into the kitchen with you when you're preparing meals and cleaning up to keep you from sampling as you go.

10 Healthy Tips When Shopping The Breads-And-Cereal Section

  1. Stick with whole grain varieties, including whole wheat, multigrain, rye, millet, oat bran, oat, and cracked wheat. This goes for all types of bread: sliced bread, pita, bagels, English muffins, crackers, and so on.
  2. Although "wheat" bread might sound just as healthy as "whole wheat" bread, don't be fooled; it's merely a blend of white and whole wheat flour. A product labeled "whole wheat" must be made from 100 percent whole wheat flour.
  3. Check the label and choose breads with at least 2 grams of fiber per slice.
  4. If you're looking to save calories, try the whole wheat, reduced-calorie bread (approximately 40 calories per slice with 2 grams of fiber).
  5. Take advantage of the fiber that some cereals pack in, and choose varieties that have at least 2 grams of fiber per serving. You can usually (not always) get a sense of whether a cereal has fiber from the name on the box (Bran Flakes, All- Bran, 100% Bran, Raisin Bran, Fiber-One, Shredded Wheat, and Corn Bran).
  6. Some cereals pack in more sugar and salt than most people realize. Check the Total Carbohydrates against the Sugars (on the nutrition label) to make sure sugar is not a main ingredient. In fact, opt for the brands that report 6 grams of sugar or less per serving. If your kids (or spouse) insist on the sugary brands, mix it with half a bowl of a healthier look-a-like (for instance, half Frosted Flakes and half Bran Flakes).
  7. Check the serving size. Some of the denser, heavier cereals only allot a miniscule amount for one serving. Take this into consideration if you plan to eat a normal size bowl (and you're watching your weight). Remember, double the serving size means double the calories.
  8. Don't forget to throw some hot cereal into your cart. Whether you opt for the instant or the kind that requires cooking, stick with unsweetened varieties of oatmeal, grits, cream of rice, and cream of wheat. You can sweeten them with some of the fresh fruit you bought in the produce section.
  9. Most cereals are low in fat with the exception of granola and others that add nuts, seeds, coconut, and oils. Read the label and choose cereals with no more than 2 grams of fat per serving.
  10. Read the list of ingredients on your cereal box and make sure that wheat, rye, corn, or oats are listed first. Items are listed in the order of quantity.

Thursday, 30 June 2011

How to Reduce Belly Fat

A good way of knowing how to reduce belly fat is to eat a diet that cuts down on the calorie intake of your body. When you consume products that are low in saturated fats, as well as meats that are very lean, you will increase the chances of your belly fat disappearing from your stomach.

A big mistake that many people make is in thinking that not eating will solve their weight problems. However, if you do not put food in your system, you will never have the energy to do anything, including exercise, which will make you even fatter than you previously were (i.e. laziness). The human body doesn't function right without a good amount of nutrients, so if your body is insufficient in foods, your metabolism will slow down exceedingly to create a balance for the lack of food in your diet, which will create more weight problems for you once you try to eat again (if you starved yourself).

2. Another way to eliminate stomach fat is to reduce the servings of food that you consume each day, and like I said above, be sure to exercise daily (or 3-4 times a week, at least). With small portions, you can still satisfy your bodily hunger but at the same time, you will keep your metabolism at an all-time high which will make it easier for your body to burn fat.

By the way, another way of knowing how to reduce belly fat is to stop eating Doritos and potato chips and replace that junk food with carrots, fruits, vegetables, whole grains, brown rice, and even nuts.

3. As you know, having fat deposits in your stomach will make you less attractive, this may kill your confidence and make you feel very ugly, bloated, and maybe even disgusting. Instead of always driving everywhere, it may be a good thing for you to take a walk (or run) to the store as long as it's not too far from your house, as this will teach you to exercise and be more mobile (bodily, that is).

4. Also, it is good to do sit-ups, but sit-ups and crunches alone will not solve your problem if you don't balance the exercise with a proper diet. Sit-ups will make your stomach muscles more toned, and they can also be used to help you lose fat in your waist area as well. The experts often say that weight loss is 50% diet and 50% exercise, so I would recommend that you put an equal amount of time in both areas if you want sufficient results.

5. Be sure to leave out products that are high in sugar, as sugar is one of the main causes in fat not only in the belly and waist region, but also in all areas of fat in the body as well. Be sure to replace the soda that you may be drinking with at least 6-8 glasses of water daily, or possibly eliminate soda altogether from your diet. Also, replace the sugar with protein and fiber-rich foods, and you will be well on your way to a slim stomach.

6. Engaging in cardio and abdominal exercises (besides sit-ups) is another way you can learn how to reduce belly fat, as this combination will also improve your muscle mass when you're getting enough protein in your system. By the way, aerobics is an excellent way to cut down on the calorie intake of your body.
7. Last but not least, be sure to exercise greater control of your thoughts and emotions, as high levels of stress hormones can increase the fat that your stomach stores. When you experience chronic stress, your body pumps these kinds of hormones into your system which causes the fat in your waist area (or midsection) to have a major increase after while. Meditation, soothing music, and taking deep breaths all contribute to eliminating belly fat when used in conjunction with the tips listed above.

8. Try to stay away from salty foods, as salt is known for absorbing water. Only consume products that are either low or free of salt contents, as your body will hold less water and give you a leaner body frame when it does not have all that salt in it.

9. Last but not least: If you have the discipline, I'd recommend that you switch to a diet that is completely composed of fresh fruits, raw vegetables, and anything organic. Avoid products that are from dairy, meat, many types of fish, and once again, junk foods!
However, you can eat the recommended foods (above) however much you want without gaining "bad" weight, which is good for those who want a sexier body.
Want to learn How to Reduce Belly Fat in record-timing? If so, you have found the right resource, so don't wait until tomorrow, eliminate your stomach fat today!